Research shows that the healthiest foods come from plants and that plant-based diets are linked to a lower risk of premature death.
In an email interview with Astro AWANI, physician, nutrition expert and author Dr. Michael Greger shared his top tips on healthy ageing with the power of nutrition.
"More fruits and vegetables and less saturated fat were associated with a lower likelihood of dying from heart disease," he said. "This type of diet is consistent with what's natural based on our ancestral history."
Fruits, vegetables, whole grains and legumes are packed with fibre, vitamins and minerals that support optimal health and longevity.
But it's not just about what to eat; it's also about what to avoid.
“Reduce your intake of saturated fats, processed foods and added sugars,” Dr Greger advised.
He also suggested eating berries, which are high in anthocyanins.
"Among plant foods, berries have on average about ten times the antioxidant power of other fruits and vegetables," he said. "Simply strive to include a variety of fruits, vegetables and salt-free seasonings at every meal to continually flood your body with antioxidants to help ward off age-related diseases.
"These powerful compounds can help protect your cells from damage and inflammation," he said.
Additionally, studies have shown that a plant-based diet can improve brain health and lower the risk of developing dementia.
To prevent Alzheimer's through diet, Dr. Greger recommended reducing added sugars, salt, saturated fats, animal products, and processed foods, while increasing plant intake, especially greens, beans, and berries.
"The lowest validated rates of Alzheimer's disease are found in rural India, where people eat traditional, plant-based diets that focus on grains and vegetables," said Dr Greger.
He also pointed out that there's no such thing as "dying of old age".
"From a study of more than 42,000 consecutive autopsies, centenarians were found to have succumbed to diseases in 100 percent of the cases examined," Dr. Greger explained. "They died from disease, most commonly, heart attacks."
‘To promote healthy ageing, it's important to focus on disease prevention through a healthy lifestyle,’ he said.
So, what are some practical steps you can take to promote healthy ageing through the power of nutrition?
In Dr Greger's forthcoming book, How Not to Age, he identified eleven of the most promising ways to slow ageing and recommended practical plans for achieving them naturally through diet and lifestyle changes.
He suggested starting with his "Anti-Aging Eight" checklist of how to promote healthy ageing through diet:
Healthy aging requires a holistic approach to your overall health and wellbeing.
So, why not start now? By adopting a plant-based diet and making lifestyle changes that promote longevity, you can age gracefully and live your best life, no matter your age.
